Four Ways to Eat More and Weigh Less

Wednesday, October 16, 2013 2:57:40 AM America/Los_Angeles

One of the most common slimming mistakes that most people made is not eating enough during the day. Unfortunately, this strategy does not work because you will end up starving at the end of the day and then overeat at dinner and snack late into the evening. The truth is if you keep your breakfast and lunch calories in check while balancing your food choices, the pounds will be kept off.

1. Include fruits and veggies every meal. Fruits and veggies are low in calories and packed with nutrients, so you can “pump up” your meals by including lots of them. For example, toss a handful of chopped broccoli, peppers, and onions into a cheese quesadilla or fresh berries in Greek yogurt to add some serious volume to a meal. Similarly, you can snack on “watery” fresh produce: celery with peanut butter, cucumber slices with hummus, and fresh cantaloupe chunks.

2. Fill up before the main course. Fill up a little before the main course is served when you are dining out. Typically, you can order a soup, salad, or a side dish, like roasted Brussels sprouts or grilled asparagus. At home, you can throw together a quick salad with greens, cherry tomatoes, and a little olive and balsamic vinegar or snack on roasted veggies from the previous night’s dinner, which helps take the edge off your hunger, so you won’t overeat when dinner is served.

3. Satisfy your eyes with a full plate. First satisfy your eyes with a plate full of food while sitting down to a meal. Without adding a lot of calories, you can load up a plate on fresh greens, veggies, and “puffed” or “whipped” foods that take up a lot of space, like rice cakes, rice cereal, and Greek yogurt. Eat baked squash or a potato straight out of the skin instead of scooping and mashing it because the portion looks a lot bigger on plate.

4. Be sure to add protein and fat. Protein and fat are key to feeling satisfied at the end of the meal, so make sure you always have some of each on plate. Even if your plate is piled high with all sorts of healthy, voluminous foods, you know you need both protein and fat to fill you up. Some of healthy sources are lean meats, fish, avocado, fruta planta, beans, and cheese.